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Old 01-20-2008, 03:40 PM
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iron_worker iron_worker is offline
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Location: Saskatoon, Sk, Canada
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Sun Jan 20/08

Weighed in at 172.5lbs today. 1.5-2.0lbs again this week. Consistency is good here.

Well I decided I would try what Eric susggested on M. Press, Squats, and bench (not today but when I do heavy day again). I think it worked out very well.

I slept last night, like a baby. Did some moving of furniture yesterday and travelling so I was tired out. A solid 10hrs sleep makes for a better gym day.


BB Military Press
-bar x 5 (warmup/stretch)
-65lbs x 2 (warmup)
-85lbs x 2 (warmup)
-105lbs x 1 (weight acclimation)
-125lbs x 3 (heavy triple)
-105lbs 2x5 (work sets)

Nailed it. Could have done another set but I wanted to save some strength for bench. Next week, I'll do a heavy double etc.

Squats(heavy)
- bar x 5 (warmup/stretch)
- 135lbs x 5 (warmup)
- 175lbs x 3 (warmup))
- 195lbs x 2 (weight acclimation)
- 215lbs x 1 (weight acclimation)
- 230lbs x 3 (heavy triple)
- 210lbs 2x5 (work set)

Nailed this too. Very happy.

Bench (volume)
- bar x 8 (warmup/stretch)
-115lbs x 5 (warmup)
-135lbs x 3(weight acclimation)
-160lbs 4x8

Finished this too. So far this day is rocking.

Pull-Ups
bw + 12.5lbs 1x5,1x4
bw 1x5

Couldn't quite cut it here but it was a very intense day otherwise so I'm not surprised. I'm going to drop back and start doing 2.5lb increments like I should have in the beginning.

Accessory Work

Calf Raises

180lbs x 8 (warmup)
270lbs x 6
325lbs 3x10

Heavy.


Glute/Hamstring curl

- 50lbs x 10
- 75lbs 2x10

I'm reseting *WAY* back on these like I need to. Keep my back and ass on the seat and use proper form. Its just an accessory so I may as well do it right!

Diet

12:00 - 1.5 scoops whey, 2/3 cup oats

2:00 - workout

4:00 - PWO - 1 scoop isolate

5:00 - PPWO - chicken breast + whole wheat spag., veggies

6:30 - can of chicken, spinach, pickles, olives, mustard (yum)

8:30 - can of tuna, spinach, mustard, pickles

Thougths

I'm glad I tried Eric's suggested workout and really glad I finally got a sweet sleep. Gonna do the same thing with bench next time.

IronWorker

Last edited by iron_worker; 01-21-2008 at 11:20 AM.
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